Any athletic endeavour comes with the possibility of injury. Whether you’re a pro football player or working out on a treadmill in your basement, there is always a potential risk factor involved. But one of the most popular athletic pastimes probably has the most common injuries – avid runners are prone to a slew of ailments, some quite painful.

If you’re a runner, you’ve heard about – or experienced – these: shin splints, stress fractures, runner’s knee, spinal misalignment, plantar fasciitis, Achilles tendinitis, and the list goes on. Some are more serious than others, but most are due to use over a prolonged period of time. Repetition can cause a lot of wear. But there are ways to lessen chances of injury, and steps to take to prevent it

Warm up & Stretch – Tight muscles are part of running, but warming up and stretching those muscles will keep them loose and less prone to injury. Pay close attention to the hamstrings and calf muscles, and well as your hip flexors.

Take it easy – Always listen to your body, no matter what exercise you may be doing. If it’s difficult to go the speed or distance you’re running, slow down or shorten your time. One common mistake runners make is pushing themselves too far, too fast, and not adding short distances incrementally and safely.

Wear the right shoes – before buying the first pair of running shoes that look good to you, it’s a good idea to have your stride and foot shape professionally checked. That way you’ll find the right shoe for your specific needs. Be sure to try on many different shoes until you find the ones that are the most comfortable with the best fit.

Check your form – The right form can go a long way to preventing running injuries. While every individual may have their own unique way of running, there are certain aspects that should always be done the right way, such as running with a straight back, swinging arms for stability, and landing lightly on your feet.

Massage & Chiropractic – Another great way to keep the body in top condition and prevent injury is with the help of regular massage and chiropractic. With massage helping to keep the muscles loose, chiropractic can ensure that the entire body is properly aligned and functioning well.

Whether you’re a seasoned runner or just starting out, these tips can help keep your body working at its best to help prevent painful injuries. At Bodylab, we often work with athletes and know what works best for their particular sport. To book your chiropractic, massage, or acupuncture appointment with Dr. Sarah, just give us a call at 905 228 3130 or even book easily online.

​From a young age, we’re told to sit up straight and walk tall to promote healthy spines and proper posture. Even so, many adults still have incorrect posture which often leads to back pain and recurring problems.

Unsure about your posture? Here are some helpful dos and don’ts that will have you walking tall:

​DO sit with your back straight and your legs firmly planted on the floor. If you’re at a desk, ensure that your arms sit at a 90 degree angle, and that your monitor is slightly higher than eye level to keep your head from pointing downward.

DON’T sit with your legs crossed, as this causes the spine to stay in a slightly bent position for long periods of time and can cause long-term issues. Additionally, this is bad for circulation in the legs.

DO keep shoulders back and chest out, with your chin forward. A good way to remember this is to imagine that there’s a string at the top of your head, pulling your spine, back, neck, and head upward.

DON’T sit with your wallet, phone, or anything else in your back pocket. This causes a shift in the spine to compensate for the extra space needed to sit comfortably. When done repeatedly, this can cause long-term, painful effects.

DO utilize the benefits of chiropractic to have adjustments made to the back and spine and correct any issues. Regular chiropractic can help keep posture straight, strong, and healthy.

DON’T sit for extended periods of time. Try to get out of your seat for a couple of minutes every hour or half hour. Stretch your muscles, take a walk, and remember the proper way to sit when you need to.

DO strengthen your core through yoga and pilates. These exercises are beneficial for not only keeping the body lean and fit, but also keeping the back and abdomen strong which is an asset to great posture.

To better improve posture, visit Bodylab for regular chiropractic or massage. That, in addition to the tips mentioned above, will make an impactful difference in your spine and back health. Call us at 905 228 3130 or use our online form to book your appointment.